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"A healthy breakfast is the most important meal of the day,” says Dr Jyothi Prasad, chief dietitian, Manipal Hospital, Bangalore.“There’s a nearly ten-hour long gap between dinner and breakfast, during which the body is on fast mode. As the name suggests, breakfast is the meal you eat to break that fast,” explains Dr Prasad, “It refuels your body with essential nutrients to kick-start your day. So don’t skip it.”

Curd and fruits: There’s no denying the goodness of curd. For a smart and filling breakfast option, chop up a bunch of fruits, like bananas and apples and add them to a bowl of curd, top it up with some muesli and chopped walnuts and you’ve got yourself a quick and delicious breakfast that’s also highly nutritious.

Egg sandwich: Boil an egg and slice eat it on a wheat toast with a slice of tomato, some low fat cheese and lettuce and you’ve got yourself a delicious breakfast that’ll keep you going for hours.

Fruit smoothie: Improve on your basic milk shake by going in for a smoothie instead. Toss your favourite fruits like bananas, apples or pears into the mixie with a bowl of curd and a spoon of honey. Run the moxie and voila, your smoothie is ready. Delicious and filling, it’s the perfect breakfast option for the summer.

Fruit smoothie: Improve on your basic milk shake by going in for a smoothie instead. Toss your favourite fruits like bananas, apples or pears into the mixie with a bowl of curd and a spoon of honey. Run the moxie and voila, your smoothie is ready. Delicious and filling, it’s the perfect breakfast option for the summer.

Muesli: Ditch your regular cereals and try some muesli instead. Fortified with fruits and nuts, muesli is a healthy and convenient breakfast option. Have it with milk or curd and stay full and energised for hours.

Muesli: Ditch your regular cereals and try some muesli instead. Fortified with fruits and nuts, muesli is a healthy and convenient breakfast option. Have it with milk or curd and stay full and energised for hours.

Baked beans with toast: For a break from the usual egg and toast or cheese and toast combination, try baked beans with toasted wheat bread. Super simple and filling, this breakfast gives you the right combination of protein and carbohydrates to keep you going for a long day ahead.

Baked beans with toast: For a break from the usual egg and toast or cheese and toast combination, try baked beans with toasted wheat bread. Super simple and filling, this breakfast gives you the right combination of protein and carbohydrates to keep you going for a long day ahead.

Peanut butter and wheat bread: Peanuts are rich in antioxidants and give you the instant boost of energy you need. Try some home made peanut butter and have it with whole wheat bread for a nutritious and energising breakfast.
Peanut butter and wheat bread: Peanuts are rich in antioxidants and give you the instant boost of energy you need. Try some home made peanut butter and have it with whole wheat bread for a nutritious and energising breakfast.

Cereal: Dr Prasad warns against those sugar-coated cereals in the market. “Choose sugar-free wheat flakes or corn flakes. They pack in carbohydrates, fibre and protein,” she says, “add some fresh fruit or dried fruits and nuts to make it more wholesome.” Museli that combines a variety of grains and driedfruits too makes for a good option.

Cereal: Dr Prasad warns against those sugar-coated cereals in the market. “Choose sugar-free wheat flakes or corn flakes. They pack in carbohydrates, fibre and protein,” she says, “add some fresh fruit or dried fruits and nuts to make it more wholesome.” Museli that combines a variety of grains and driedfruits too makes for a good option.

Daliya: “Popular up north, daliya (broken wheat) makes for an excellent breakfast option,” says Dr Prasad. Daliya is unrefined wheat, loaded with fibre and complex carbohydrates, it’s healthy and can be made in a jiffy. Dr Prasad recommends adding a handful of nuts to make daliya a perfect, complete breakfast.

Daliya: “Popular up north, daliya (broken wheat) makes for an excellent breakfast option,” says Dr Prasad. Daliya is unrefined wheat, loaded with fibre and complex carbohydrates, it’s healthy and can be made in a jiffy. Dr Prasad recommends adding a handful of nuts to make daliya a perfect, complete breakfast.

Dosa: “Choose a multi-grain dosa — what we call adai down south — over the regular kind,” suggests Dr Prasad. It packs in multiple nutrients – just what you need to jumpstart your day. However, make sure you use a non-stick pan, and less oil though.

Dosa: “Choose a multi-grain dosa — what we call adai down south — over the regular kind,” suggests Dr Prasad. It packs in multiple nutrients – just what you need to jumpstart your day. However, make sure you use a non-stick pan, and less oil though.

Eggs: While eggs make for an excellent breakfast option for kids, adults must tread cautiously. “Get your lipid profile checked,” recommends Dr Prasad, before you go on an egg eating spree. If your cholesterol is high, make sure you stay away from egg yolk. A good source of protein, selenium and riboflavin, egg whites are low in saturated fat and cholesterol. So beat in one or two egg whites, add some chopped veggies (cut and store in refrigerator), a pinch of turmeric, salt and red-chilli powder to taste — mix and scramble or make an omelette. “You can add a slice of brown bread, if you choose,” says Dr Prasad.

Steamed idlis: Your neighbourhood supermarket is most likely to have a stock of idli batter. Cook idlis the night before, if you’re too rushed in the morning. Eat idlis with honey, it’s yummy and won’t require additional time for making chutney or such. In the morning, microwave idlies, pour some honey and you’re ready to go.

Oats: High in fibre, oats is known to help regulate blood sugar levels and keep cholesterol under check. What more? It’s easy to make too. Again, Dr Prasad suggests adding nuts and fruits or dried fruits to that oat porridge.

Poha (flattened rice): Poha is simple to make and takes very little time too. “Add veggies like peas, and perhaps even carrots into your poha to make it more nutritious,” says Dr Prasad. Keep some roasted groundnuts handy to add that extra zing to your poha, groundnuts are also healthy as they pack in antioxidants, folate and a host of other nutrients.